How should we eat to prevent the epidemic and coexist with the virus? 5 Key Foods to Boost Immunity and Activate Your Body's Self-Healing Power

As the epidemic continues to increase, we still need to do a good job of epidemic prevention while coexisting with the virus. In addition to vaccination, frequent hand washing, and proper disinfection, improving immunity is also an important key! In order for the immune system to function effectively when it encounters a strong enemy, nutritional intake during extraordinary times must not be neglected. A good way to boost immunity is to activate the body's self-healing ability. Nutritionists remind us to keep in mind the "five more and two less" diet choices for epidemic prevention, including five key foods for UP immunity, more dietary fiber, more antioxidants, etc.; at the same time, avoid two types of foods that disrupt immunity, and add less sugar and fried foods to lay a good foundation for our own immunity.

To fight against viral invasion, we need to rely on nutritional supplements to protect ourselves, especially nutrients that can help the body enhance antioxidant and anti-inflammatory abilities, and are beneficial to the body's digestion, conversion, and immune regulation. Nutritionist Lin Yaen, chairman of the Taiwan Health Nutrition Education Promotion Association, said that for patients who have been diagnosed and recovered, nutritional supplements can also prevent the development of COVID-19 syndrome or the occurrence of brain fog. The following are five key foods that can improve your immunity, as well as two foods that can disrupt your immunity:

【5 Key Foods for Immunity Boosting】

1. Foods with more dietary fiber:

Foods rich in dietary fiber include brown rice, whole wheat bread, whole grains and beans, etc. If you can replace refined starchy staple foods with these high-fiber foods rich in B vitamins, it can help the gastrointestinal tract digest and absorb more smoothly. Gastrointestinal health is the first step to enhance the foundation of immunity.

2. More antioxidant foods:

Antioxidant foods include various vegetables and fruits, which are good helpers for the functioning of various immune cells. It is recommended to keep in mind the principle of three vegetables and two fruits a day, so that almost every meal has abundant vegetables, and try to aim to consume vegetables of various different colors. It is recommended to consume about two servings of fruit per day, with one fist-sized portion of fruit being considered one serving.

3. More good fats:

Good fats refer to fatty foods rich in Omega-3, including mackerel, sardines, salmon, etc. They are all good fat foods for regulating immunity and fighting inflammation. It is recommended to consume fish at least 3 times a week. Olive oil and nuts rich in monounsaturated fatty acids can also help regulate immune messages, such as almonds, walnuts, pecans, cashews, etc. It is recommended that you don’t need to eat too much every day, just a small handful can achieve proper nutrition.

4. More natural antibacterial foods:

Foods with natural antibacterial ingredients include natural spices such as onions, ginger, turmeric, garlic, onions, etc. In addition to containing sulfide nutrients with antioxidant functions, these foods also contain natural antibacterial ingredients that can help the body relieve a small number of bacteria on the surface of the oropharyngeal mucosa.

Foods with natural antibacterial ingredients include natural spices such as onions, ginger, turmeric, garlic, onions, etc. In addition to containing sulfide nutrients with antioxidant functions, these foods also contain natural antibacterial ingredients that can help the body relieve a small number of bacteria on the surface of the oropharyngeal mucosa.

5. Drink more water:

The human body contains more than 50% water, especially infants and young children, which have a higher water content. Water is a natural lubricant in the body and helps regulate various body functions. Water is of course one of the very important nutrients. It is indispensable for smooth circulation and immune regulation. Especially in the early stage of bacterial invasion, drinking water appropriately can help moisturize the throat mucosa and maintain a basic protective barrier. People who are not used to drinking plain water regularly may want to try green tea, lemonade, sparkling water, herbal tea and other sugar-free beverages to increase the likelihood of drinking more fluids.

[Avoid 2 types of foods that disrupt immunity]

1. Foods with added sugar/refined sugar:

Studies have found that people whose daily diets contain a lot of refined sugar (especially those who drink a lot of sugary drinks) also have higher levels of inflammatory marker molecules (such as C-reactive protein) in their blood, which is likely related to immune system disorders or chronic inflammation. Scientists have found that long-term consumption of excessive added sugar may cause the body to produce large amounts of free fatty acids, causing chronic inflammation and immune system disorders. And whether it is fructose, glucose, or sucrose, as long as it is an additional added monosaccharide or disaccharide food, such as red and white sugar, syrup, sugar cubes, rock sugar, brown sugar, etc., long-term excessive consumption may disrupt the pace of immune system regulation. When the body encounters pathogens, it will not be able to respond properly, causing more severe symptoms or taking longer to recover.

2. Pro-inflammatory fatty foods:

Improper choice of fats and oils is another type of food that may cause chronic inflammation, including excessive omega-6 fatty acids, saturated fats and trans fats. Omega-6 fatty acids are essential nutrients for the body's normal metabolism and are found in most vegetable oils, such as corn oil, soybean oil, peanut oil, or mayonnaise and salad dressings. Saturated fats are found in the fats of animal foods, such as lard, butter, and fatty meat. Trans fats are found in pastries, ghee, bread and other snacks. If these three types of fats are often used as the main source of dietary fats, it may cause an increase in substances that tend to cause inflammatory responses, and deprive the body of the opportunity to initiate anti-inflammatory responses, causing immune system disorders and an inability to truly fight foreign viruses.

Eat a nutritious diet, keeping in mind the principles of "variety", "balance" and "moderation"

The key to implementing the principles of a nutritious diet lies in "diversity" (eating a variety of foods of different colors at every meal of the day), "finding a balance" (exploring food options that meet the intersection of taste preferences and healthy nutrition), and "eating the right amount at the right time" (nutrition is not just about more, but finding the way of choosing food that best suits your body and mind). These are the true ways to achieve a healthy diet.

Nutritionist Lin Yaen finally reminded everyone to be careful about the refined sugars and inappropriate fats that are commonly found around us and cause chronic inflammation. On the other hand, a balanced intake of the five key immune food categories mentioned above every day can effectively provide the nutrients needed to support the immune system, quickly regulate various inflammatory response links, and at the same time achieve the important task of eliminating foreign pathogens and protecting one's own cells from chronic inflammatory attacks.

Facebook page of nutritionist Lin Yaen from Mango Social Enterprise Nutrition Center